15m – Dynamics

10m – Ring Kipping Drills


400m Run

18 Muscle Ups

400m Run

15 Muscle Ups

400m Run

12 Muscle Ups

*18m time cap

**With every broken set, athletes will do a 200m penalty run.

Scaling Option for Rx Athletes – Muscle Ups 10/7/4.

Scaling today for athletes not doing muscle ups will be 1:1 CTB pull ups/Pull Ups, or Ring Rows AT A

CHALLENGING DEPTH! Athletes should pick a movement that they can do almost all unbroken, but it will

be a challenging set.